Workout of the Day

2 ROUNDS
200m Run
5 Scap Pull-Ups + 5 Kip Swings
5/5 Single Arm Ring Row
5 Push-Ups

Movements:

Kettlebell Swing | Pull-up (Kipping) | Push Up | Ring Row | Row | Run

•Run 1 mile
•Row 2K
•Run 1 mile

Movements:

Run | Row

At Home

Video: https://vimeo.com/427854007/1a1755d354

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners

*Both movements = 1 Set

(No Measure)

Movements:

Air Squat

3 SETS FOR MAX REPS
1:00 – DB Goblet Split Squats (R)
1:00 – DB Goblet Good Mornings
1:00 – DB Goblet Split Squats (L)
1:00 – Glute Bridge Hold

(Score is Load)

Movements:

Good Morning

ON A 2:30 RUNNING CLOCK…
Max DB Thrusters

-1:30 Rest-

3 SETS FOR MAX REPS
1:00 – Max DB Goblet Curtsey Squats
1:00 – Max Jumping Air Squats
1:00 – Max Wall Sit

-1:30 Rest-

ON A 2:30 RUNNING CLOCK…
Max DB Thrusters

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/494172779/f08bdb59c6

Movements:

L-Sit | Run | Thruster